Who doesn’t want a flat stomach, yet individuals struggle and seemingly give up when finding out what it takes to achieve such a feat. Let’s see: one can do hours of ab exercises, tons of cardio, or just walk around sucking in their stomach and still not have the toned, flat abs that are desired. Keep in mind, your stomach is the part of the body that reacts quickly to dietary change. So regardless of the type of food consumed, the truth will reveal itself around the midsection.

1. Be Patient

Being patient is an important key in your journey to getting a flatter stomach. It requires will power and consistency. Also, planning the proper meals in advance can make the journey easier to finish. It is important to understand that everyone has different body types which greatly affect how soon results can be acquired. Look at it like this, Rome was not built in a day, so don’t think having flat abs can be obtained in the same period. Studies show that it takes a certain amount of days to break or create a habit so give yourself a time frame to see changes in the midsection; take progress pictures and track measurements monthly.

2. Minimize Body Fat Percentage

This may be hard to believe, but many individuals may have strong abs, but in order to see them fat has to be minimized. That entails being conscious of what type of foods and drinks are either going to benefit or hinder the body during transformation.

A. Water

You always need to drink water, but it can be especially important if you’re trying to flatten your stomach. When you drink water, you help your body maintain proper fluid balance, stop water retention (a major cause of bloated bellies) and feel full so you’re inclined to eat less overall. Water also breaks down fat for energy and moves nutrients to your muscles to maintain your metabolism. To help increase your water intake, add lemon, orange, or cucumber slices to your water to give it a little flavor boost; you can also try herbs and flowers such as mint or lemon verbena.

B. Sugars

Yes, SUGARS (carbohydrates) are in practically everything we eat on a daily basis, but the type of sugars either in solid or liquid form is a determining factor that will rather help or hinder the stomach’s conversion in the end. When it comes to liquids, anything that is refined will counteract a goal and promote fat gain in the midsection. Also, consuming alcoholic beverages will not contribute to attaining a flatter stomach. In fact, alcohol makes your body store more of the fat you eat and burn up to 36% less fat than you normally would. It can also inhibit your body’s production of fat-burning hormones.

3. Portion Size

Once an individual chooses to embark on this journey, he or she has to realize it is the sizes of each meal that will make or break you daily. Not calibrating each portion size correctly will elongate the journey, becoming frustrating on many levels. As many of you know, without an accurate portion size, the analysis of your dietary intake will be inaccurate. An erroneous calorie assessment will make it harder for you to interpret results or modify your intake to the meet desired goals. The best way to determine portion size is to measure it. The more you measure, the better you will be at visually assessing portion size. This is especially important when you dine out. This does not necessarily mean that you always have to measure everything that goes into your body. You can measure foods and drinks a few times to learn what the volume or weight looks like on the dishes you typically use. To avoid “drifting,” you will want to periodically measure items again to confirm that your “eyeballing” of portion size is still accurate.

4. Sprint Interval Training:

The BEST exercise method to lose body fat and shrink your waistline is interval training in which you do hard exercises in short bursts. These workouts are a huge time saver and can be interchanged as to not become redundant. Intervals are effective for changing the body because it taps into the anaerobic energy system. You improve your conditioning so you can tear up a flight of stairs without passing out, but you also improve your metabolism, train the nervous system to work better, and build muscle. Anaerobic workouts helps to promote fat loss, especially from “stubborn” areas like the belly. While engaging in Sprint intervals, the after effect is what makes it so beautiful. The body exhibits EPOC, Excess post-exercise oxygen consumption, allowing you to burn fat up to 48 hours after the last workout.

In conclusion, everything has to be planned out, but having the right mindset has to be established in order to achieve that ultimate goal, a flatter stomach. Truthfully, there is a short cut to achieving great abs, but morally how would that make you feel? Ask yourself, would you be proud of your story if you didn’t work hard for it? Would you know what it really took to bring about the flat stomach you’ve always wanted? Work hard for it and achieve ultimate greatness while living a healthier lifestyle simultaneously.

Walter Copeland, II, ISCA, PN1, B.S., AFAA

Owner, WC Fitness



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Thursday6:00AM - 12:00PM|4:00PM - 9:00PM
Friday6:00AM - 12:00PM
Saturday8:00AM - 12:00PM


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WC Fitness

6769 Germantown Ave,

Philadelphia, PA 19119

Phone. 215 438 3488